Heart-Healthy Curried Lentils
Savor the goodness of "Heart-Healthy Curried Lentils," a delicious and nourishing dish that perfectly balances bold flavors with wholesome ingredients. Packed with protein-rich brown lentils, earthy spices like curry powder, cumin, and turmeric, and a vibrant medley of fresh spinach, tangy lemon juice, and fragrant cilantro, this one-pot wonder is as satisfying as it is nutritious. With no-salt-added diced tomatoes and a base of low-sodium vegetable broth, this recipe minimizes sodium while maximizing flavor, making it ideal for those looking to support heart health. Ready in just 45 minutes, this comforting, vegan, and gluten-free dish is perfect for a quick weeknight dinner or meal prep. Pair it with whole-grain bread or rice for a complete, fiber-rich meal that’s sure to become a family favorite.
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Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Ginger, minced
- 2 teaspoons Curry powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 1 15-ounce can Canned diced tomatoes, no salt added
- 3 cups Low-sodium vegetable broth
- 2 cups Spinach, fresh or frozen
- 1 tablespoon Lemon juice
- 0.25 cup Fresh cilantro, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils under cold water until the water runs clear. Drain and set aside.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for 5 minutes or until the onion becomes translucent.
Stir in the minced garlic and ginger, and cook for an additional 2 minutes until fragrant.
Sprinkle in the curry powder, cumin, and turmeric, stirring constantly for 1 minute to toast the spices.
Add the diced tomatoes with their juices, mixing to combine with the spiced onion mixture.
Pour in the lentils and vegetable broth, ensuring the lentils are covered with the liquid.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
Simmer the lentils for 25-30 minutes, or until they are tender and most of the liquid is absorbed.
Stir in the spinach a handful at a time until wilted and fully combined.
Season with salt and black pepper to taste, and stir in the lemon juice.
Remove from heat and garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3260 mg | 142% | |
| Total Carbohydrate | 98.6 g | 36% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 27.7 g | ||
| Protein | 34.0 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 534 mg | 41% | |
| Iron | 24.2 mg | 134% | |
| Potassium | 4432 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
